The Exercise Standard & Basics of Programming

Episode 9 of the Past Your Prime podcast, hosted by Craig Smith - Pain Expert; Alex Keicher - Athlete; Smith Performance Center, titled " The Exercise Standard & Basics of Programming" was published on February 14, 2025 and runs 42 minutes.

February 14, 2025 ·42m · Past Your Prime

Summary

🔗 Website:PastYourPrime.comEpisode SummaryIn this episode, Craig and Alex dive into the Exercise Standard and the fundamentals of programming an exercise routine. Before jumping into the main topic, they provide injury updates, discussing Alex's wrist issues and Craig’s ongoing neck rehab. They explore how injuries evolve through the rehab process, the importance of monitoring pain generators, and how mechanics impact recovery.From there, they break down:The Three Standards of Exercise:Rehab Standard – Managing injuries and tissue capacityExercise Standard – Building consistency, overcoming barriers, and mastering movementPerformance Standard – Optimizing training for sport and high-level fitnessGeneral Training vs. Sport-Specific TrainingWhy general strength and conditioning should be a priorityHow prehab and sport-specific work fit into trainingThe importance of injury history over general injury trends in a sportThe Six Functional Movements(and why they matter)Squat (Lower Body Press)Deadlift (Lower Body Pull)Split Stance (Lunge/Step-Up)Upper Body Press (Push-Ups, Overhead Press)Upper Body Pull (Rows, Pull-Ups)Core (Stability & Rotational Control)Programming FundamentalsHow progressive overload worksBalancing volume, intensity, and fatigueHow daily stressors impact workouts and why recovery mattersThe importance of coordination and stability beyond just lifting heavierCommon Mistakes in Exercise & TrainingWhy people struggle with squatting and hingingThe dangers of relying too much on machinesHow coordination loss impacts long-term movement qualityHow Programming Changes Over TimeCraig reflects on his evolution as a trainer, strength coach, and physical therapistWhy knowing your REAL problem (whether it’s consistency, movement quality, or injury) is key to successHow life stressors impact training and the importance of individualized adjustmentsKey Takeaways✔ If you can’t show up consistently, your program doesn’t matter.✔ General training should form the base of any program—even for athletes.✔ Prehab is useful but doesn't mean you need to be in a rehab phase.✔ The 6 functional movements should be mastered before focusing on specialized skills.✔ Pay attention to daily stress levels and adjust workouts accordingly.✔ Strength, endurance, speed, and coordination should all be considered in programming.Connect With Us!💬 Got questions? Drop a comment!YouTube:Subscribe Here🔔 Like, Subscribe & Share! See you next week for another episode of Past Your Prime!#FitnessPodcast #RehabFitness #StrengthTraining #InjuryRecovery #ExerciseScience #TrainingForLife #AthleteMindset #FunctionalFitness #MobilityMatters #ExerciseStandard #ProgressiveOverload #StrengthVsEndurance #FunctionalMovements #TrainingConsistency #SportsPerformance #KneeHealth #InjuryPrevention #PhysicalTherapy #RehabStandard #Prehab #MoveStrong #TrainSmart #BetterWithCraig #MasterTheBasics #LifelongAthlete #FitnessForLife #PerformanceMatters #ReturnToSport #StrongerEveryDay #JointHealth #PainFreeMovement

Episode Description